Do you find your knees or hips hurting after sitting too long? Has bending or squatting become difficult or even painful? This is a common complaint among people with knee or hip osteoarthritis. In fact, the Centers for Disease Control (CDC) reports that 1 out of every 2 people will experience symptoms of knee osteoarthritis by age 85.
The incidence of osteoarthritis generally increases after age 35, decreasing one’s ability to walk, bend, and perform everyday tasks. Arthritis pain can arise for a variety of reasons:
- Normal or abnormal wear and tear on joint cartilage
- Injuries that damage cartilage and joints
- Diseases that harm cartilage
- Poor muscle strength and flexibility, leading to inadequate joint support
What is Osteoarthritis?
Osteoarthritis is a condition where abnormal wear and tear of cartilage causes bone-on-bone contact within the joint, leading to arthritis pain. This commonly affects the knees, hips, and ankles due to the weight these joints bear—enduring an average of 3,000–6,000 steps per day. That amounts to over a million steps, bends, and movements every year!
Knee osteoarthritis pain is typically felt under the kneecap but can radiate up the thigh or down the lower leg. The area below the knee often becomes thickened and swollen, with occasional redness. Hip osteoarthritis pain is often felt in the groin or deep in the buttock. While walking may temporarily relieve hip arthritis pain, it often worsens after sitting for a few minutes and then trying to move again.
How Can Arthritis Pain Be Managed Naturally?
Most arthritis pain is caused by poor joint movement and weakened muscles surrounding the joint. This can lead to instability and increased pressure on the cartilage, resulting in more inflammation and discomfort. Physical therapy is a preferred treatment method, as it identifies abnormal joint movement and helps correct it naturally. Through hands-on therapy, strengthening, and balance exercises, knee or hip arthritis pain can often be fully relieved. For more information on natural relief methods for arthritis pain, contact us today!
6 Ways to Naturally Relieve Arthritis Pain
1. Exercise
Exercise is essential for people dealing with arthritis pain. It strengthens muscles, increases flexibility, and improves blood flow. Since cartilage receives nutrients from joint fluid, consistent exercise is beneficial. Alternate between weight-bearing and non-weight-bearing exercises, such as aquatic exercises or cycling. Combining aerobic and strengthening exercises is ideal. Consulting a physical therapist before starting an exercise regimen is recommended. Our physical therapists are experts in customizing exercises for individuals with arthritis to protect their joints.
2. Vitamins
According to the Arthritis Foundation, studies show potential benefits from supplements like glucosamine and chondroitin. Glucosamine, naturally produced in the body, supports cartilage by retaining water and reducing wear. Some studies suggest it may help slow down joint damage, offering arthritis pain relief.
3. Avoid Inflammatory Foods
Some foods increase the body’s inflammatory response, worsening arthritis pain. Arthritis involves inflamed joints, so avoiding foods high in fats, fried foods, sodas, sugar, and processed ingredients can help reduce overall inflammation. This dietary change also benefits other systems in your body.
4. Calcium and Magnesium
Many individuals are deficient in calcium and magnesium, minerals vital for numerous bodily functions. Adequate calcium and magnesium levels strengthen bones and reduce irritated nerve endings, helping to ease arthritis pain. Consider supplements in easily digestible powder forms to improve absorption.
5. Sleep
Sleep is when the body and brain repair themselves. Aim for 7–8 hours of sleep each night to help your body recover and reduce pain. Fatigue can increase inflammation and lower pain tolerance, so quality rest is essential in managing arthritis pain.
6. Physical Therapy
Physical therapy is one of the most effective ways to reduce arthritis pain. By decreasing pain and inflammation in your joints, then gradually improving strength and flexibility, physical therapy can make your joints healthier and more resilient. Contact Hess Physical Therapy today for more information on our Arthritis Program and take the first step toward living a pain-free life!
Hess Physical Therapy Locations:
- Kennedy: (412)-771-1055
- Crafton: (412)-458-3445
- Allison Park: (412)-487-2787
- Bethel Park: (412) 835-2626
- Atlasburg: (724) 947-9999
Conclusion
Managing arthritis pain doesn’t have to mean relying on medications or invasive treatments. By incorporating natural strategies—such as regular exercise, dietary adjustments, and physical therapy—you can relieve arthritis pain and improve your quality of life. Remember, early intervention and lifestyle changes can make a significant difference in managing arthritis symptoms. Take the first steps toward a healthier, pain-free life by consulting with a physical therapist and exploring personalized treatment options that suit your needs.